CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
1:00 Max DB Pull Over
1:00 Max DB Curl-to-Press
Stretching:
3 Sets:
:30 Groiner Stretch / Side
:30 Sit & Reach / Leg
:30 Sit-ups
Workout
Matterhorn (Time)
Rx'D:
3 Rounds:
24 GHD Sit-ups
36 Single Arm DB Hang Power Cleans* (50/35#)
48 Alternating Pistols
*Use 1 Dumbbell
Level 2:
3 Rounds:
24 GHD Sit-ups**
36 Single Arm DB Hang Power Cleans* (35/25#)
24 Alternating Pistols
*Use 1 Dumbbell
**Partial Range of Motion
Level 1:
3 Rounds:
24 Weighted Sit-ups (10/8#)
36 Single Arm DB Hang Power Cleans* (25/15#)
48 Reverse Lunges
*Use 1 Dumbbell
Extra Work
Extra Work - Week of 29JUNE20 (No Measure)
Midline 1:
4 Sets:
15 Weighted Hip Extensions (25/15#)
30 Glute Bridges
:30 L-Sit
*Rest as needed*
Midline 2:
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
50 Banded Good Mornings
25 Banded Side Steps (Right)
25 Banded Side Steps (Left)
Skill 1:
EMOM 12:
Even: 50' Handstand Walk (Around 3 Obstacles)
Odd: 8 Candle Sticks
Skill 2:
6 Rounds:
250/200m Row
5 Touch & Go Snatch (135/95#)
- Rest :45 btw. rounds